CF LEMAN VICH ROOKIE A. 3 Rounds for Quality: 12 Goblet Squats 12 KB Swings 12 KB Floor Press B. FGB Style for 4 rounds, 1 min per[...]

CF LEMAN VICH ROOKIE Coaches Choice INTERMEDIATE A. 3 Rounds for time of: 15 Burpees, bar-facing 15 Shoulder to Overhead 15 Calorie Airbike 5 Rope Climbs[...]

CF LEMAN VICH ROOKIE Overhead Squats A. 21-15-9 Overhead Squats Pull Ups INTERMEDIATE Push Ups A. "The Chief" Max rounds in 3 minutes of: 135 pound[...]

CF LEMAN VICH ROOKIE A. 2 Rounds for time: 100 Speed Steps 20 Burpees B. 2 Rounds for time: 200m Run 40 Sit Ups C. For time: 200m[...]

CF LEMAN VICH Molly Metz is here! Jump rope for everyone! ROOKIE A. Hollow Hold Hell: 3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side B.[...]

CF LEMAN VICH ROOKIE A. Death By… 2 Ball Slam 2 Push Ups (plus 2 push ups each round) B. 3 Rounds for time Row 5 Calories 10[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Run 400m Rest 2 min B. EMOM for 12 min: 7 Power Clean 5 Front Squat 3 Push Press[...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard ROOKIE A. 4 Rounds not for time: 20 Weighted Walking Lunges 10 Strict Knees to[...]

CF LEMAN VICH ROOKIE A. For time: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats INTERMEDIATE A. For time,[...]

CF LEMAN VICH ROOKIE A. AMRAP 6min: 30 Calorie Row 20 Burpee Box jump-overs B. AMRAP 6 min: 15 Dumbell Snatch 15 DB Overhead Walking Lunges C. AMRAP[...]

CF LEMAN VICH ROOKIE A. For time: 100 Thrusters 80 Burpee box step overs 60 Supine ring rows 4,000m Row (in teams of two, partition the reps as[...]

CF LEMAN VICH Today marks the start of our Look Good Naked programming! For the month of June our WODs are designed to get you looking good in time for[...]

CF LEMAN VICH ROOKIE A. Every 5 min for 6 Rounds: Row 250m 20 Double Unders 10 Dips INTERMEDIATE A. For time: 100-ft. dumbbell overhead walking[...]

CF LEMAN VICH ROOKIE A. 3 Rounds not for time: 2 Turkish get up (Right) 10 KB Clean and Press (right) 2 Turkish get up (left) 10 KB[...]

Memorial Day In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From[...]

CF LEMAN VICH ROOKIE A. 30-20-10 Ski Erg Calories Airbike Calories INTERMEDIATE A. 9-15-21 reps for time of: Kettlebell Swing 24/16kg Front Squat 75/55 B. 3[...]

CF LEMAN VICH ROOKIE A. Front Squat 5-5-5 Rest 2 min B. Back Squat 8-8-8 Rest 2 min C. 21-15-9 Front Squat Handstand Push Up INTERMEDIATE[...]

CF LEMAN VICH ROOKIE A. 3 Rounds not for time: 10 Power Clean 20 Sit Ups 30 Flutter Kicks B. 2 Rounds for time: Run 800m 40 Power[...]

Ascension Day today CF LEMAN VICH ROOKIE A. Overhead Squat 7-5-3-7-5-3 Rest 2 min B. For time: 40 Pull Ups 200 Double Unders 40 Pull Ups (in teams of[...]

CF LEMAN VICH ROOKIE A. 25 Rounds for time: 4 Burpees 1 Manmaker INTERMEDIATE A. Power Clean 5-5-5-5-5 Rest 2 min B. For time: 30 Clean[...]

Benchmark day, please log your results to beyond the whiteboard. CF LEMAN VICH ROOKIE A. Kelly 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in[...]